How to Recognize and Manage A Magnesium Deficiency

As you carry out your morning routine, you may notice your muscles feel tense or sore. And while it may be easy to assume age or sitting at the office is responsible, something greater—or, in this case, smaller—may be happening.

In the United States, 48% of the population is not consuming the recommended daily amount of magnesium necessary for balanced health.

And although minerals are small, they are undeniably important for countless vital processes, like muscle health. Let’s discuss the importance of magnesium, symptoms of a magnesium deficiency, and how you can support balanced magnesium levels for greater holistic health.

Magnesium: Functions + Deficiencies

Magnesium is an essential mineral required for the body to function optimally. It plays a crucial role in cellular processes and is necessary for over 300 enzymatic reactions that support energy production, DNA synthesis, nerve function, cardiovascular health, and more.

Symptoms and Side Effects of Magnesium Deficiencies

When we consider magnesium deficiencies (hypomagnesemia), stress is one of the leading causes, especially for busy women and moms. This is partly because estrogen encourages tissues to use more magnesium, so reproductive cycles may create a magnesium imbalance. There’s also an increase of magnesium excreted from the body when stress levels are high, causing further depletion.

At Wholestic Living, we specialize in working with women who have busy and stressful lifestyles. Given the high frequency of magnesium deficiencies we see in this demographic, we’ve gained extensive experience working with clients to manage and support the root cause of this issue.

Apart from chronic stress, other causes of magnesium deficiency include:

• Minerally-depleted soil (we’re likely not consuming the same amount of magnesium in our diets that our ancestors did)

• Insufficient magnesium levels in a diet (fast food and highly-processed diets)

• The inability to properly absorb magnesium in the gastrointestinal (GI) tract (lacking enzymes or other minerals that support absorption)

• Pharmaceuticals (may interfere with magnesium absorption)

• Alcohol and coffee consumption (alcohol's main ingredient, ethanol, and caffeine pull minerals from the body and excrete them through urine)

To ensure you receive adequate amounts of magnesium, the recommended dietary allowance (RDA) is as follows:

Age	Male (mg/day)	Female (mg/day)
Birth to 6 months	30 mg	30 mg
7 - 12 months	75 mg	75 mg
1 - 3 years	80 mg	80 mg
4 - 8 years	130 mg	130 mg
9 - 13 years	240 mg	240 mg
14 - 18 years	410 mg	360 mg (400 mg pregnant; 360 mg lactation)
19 - 30 years	400 mg	310 mg (350 mg pregnant; 310 mg lactation)
31 - 50 years	420 mg	320 mg (360 mg pregnant; 320 mg lactation)
51+ years	420 mg	320 mg

If the body is experiencing a magnesium deficiency, numerous symptoms may manifest. Symptoms may include:

• Muscle cramps

• Anxiety

• Depression

• Heart palpitations

• Numbness or tingling in extremities

• Body weakness

• Weak bones

• Constipation

• Headaches

A magnesium deficiency may also disrupt other mineral levels in the body, like calcium and potassium. Since magnesium supports the transportation of other minerals, cells may not receive adequate amounts if a deficiency is present, leading to nerve, muscle, and heart issues.

Mitigating a Magnesium Deficiency

It’s best to test mineral levels in the body to ensure sufficient magnesium is available. At Wholestic Living, we use a non-invasive, functional method called Hair Tissue Mineral Analysis (HTMA) to measure mineral levels and check for excess toxic metals over a 3 - 4 month timeline. Learn more about the benefits of HTMA and our process here.

Herbs

After testing, one of the easiest ways to implement more magnesium into your diet is through herbal supplementation.

Numerous nutrient-dense herbs are available at local farmer’s markets, health food stores, online, and at herbal apothecaries. Some herbs rich in magnesium include:

• Milky oats (Avena sativa)

• Basil (Ocimum basilicum)

• Tarragon (Artemisia dracunculus)

• Coriander (Coriandrum sativum)

• Spearmint (Mentha spicata)

*Since most herbs fall short of the RDA, it’s important to consider herbs as well as a well-rounded diet to receive adequate magnesium levels.

To add herbs to your diet, you can enjoy them as tea, capsules, or extracts. Some of our favorite, reliable organic herb sources include Mountain Rose Herbs and Pacific Botanicals.

Functional Foods

An important way to receive adequate magnesium levels is to include functional foods in your diet. Functional foods provide additional health support beyond their nutritional and energetic contributions. Below is a list of foods high in magnesium.

• Fatty fish high in omega-3s (salmon, sardines, whitefish, striped bass, and bluefin tuna)

• Whole grains (bran cereals, wheat germ, brown rice, and quinoa)

• Oats (steel-cut and rolled)

• Edamame

• Black beans

• Spinach (and other leafy greens like kale, collard greens, and mustard greens)

• Avocados

• Pumpkin seeds

• Chia seeds

• Almonds

• Cashews

• Peanuts

• Dark chocolate

Magnesium Supplements

Do you have a busy schedule to work around?

Kids to drop off and pick up? A business to run?

Magnesium supplements are an excellent option for those with busy lifestyles. There are numerous powdered drinks and capsules on the market; however, choosing the right magnesium type is essential.

Here are a few different magnesium options:

• Magnesium Glycinate: High absorption rate with no gastrointestinal reactions.

• Magnesium Citrate: Affordable, absorbs well, but increases stomach movement, so best for those who need support having regular bowel movements.

• Magnesium Carbonate: Magnesium carbonate becomes magnesium citrate when blended with citric acid. It soothes the stomach and is often found in powder form, which can be enjoyed as a delightful fizzy drink.

Our favorite magnesium supplements include CALM magnesium powder, Pure Encapsulations Magnesium Glycinate Supplement, and Nordic Naturals Magnesium Complex.

Lifestyle Support

Apart from herbs, food, and supplements, you can also increase your magnesium levels by taking a nourishing bath. Adding Epsom salt or Dead Sea salt to a bath is the perfect way to unwind and destress, as both contain significant magnesium levels. It may also help release tension in the body due to magnesium’s ability to relax muscles.

*Pro tip: Add ½ cup of milky oats in a pot with 6 cups of just-boiled water for 30 minutes. When you draw your bath, add the strained tea along with the salts and soak your stress away.

If stress is causing a magnesium deficiency, movement is a great way to balance the system and soothe the stress response. It doesn’t have to be vigorous exercise - a walk around the block or gentle stretching will target imbalance and help you feel grounded.

Finding the Right Balance

Our food system and productivity expectations have made it increasingly difficult to find balance - especially with minerals. Along with testing, noticing the effects of stress and being intentional about what we consume may help us mitigate mineral depletion issues and reclaim harmony in the body and mind

Looking for professional, caring support with a magnesium deficiency? I welcome you to reach out at Bayan@wholesticliving.com to book a complimentary consultation call to learn more.

A clinical herbalist is not a doctor and does not provide medical advice intended to diagnose, treat, cure, or prevent any disease. We share experiences and information and strive to educate clients on supportive, holistic techniques and products.